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WODS (Workout of the Day)

210413

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 AB/ROW Into... 2 ROUNDS 4 Push-Up to Pike 8 ALT Spiderman Lunge 5 Hang Muscle Clean + 10 Elbow Punches 8 Air SquatsStrengthShoulder Press (7-5-5-3-3)7-5-5-3-3 Strict Press* *10 DB or KB...

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210412

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 12 MINUTES MIN 1 - :40 Alt. Single Leg RDL* MIN 2 - :40 Marching Plank MIN 3 - :40 Glute Bridge-Ups MIN 4 - :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB...

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210410

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 1:00 Row 7 Ring Rows + :10 Top of Ring Hold 10 Scap Pull-Ups :20 Active HangStrengthMetcon (No Measure)EVERY :45 x 4 SETS 3 x 2-for-1 Pull-Ups* -Rest As Needed- 3 SETS FOR...

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210409

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-UpsStrengthDeadlift (8-8-6-6)8-8-6-6...

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210408

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - :45 Bike (EZ → Mod → Hard) MIN 2 - :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 - Hollow Hold MOVT 2 - Close Grip Active Bar Hang MOVT 3 -...

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210407

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 12 Alt Spiderman Lunge 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Ball...

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210406

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (25ft Line Drills) High Knees Butt Kickers High Skips Frankensteins Karaoke 600m AB | 500m ROW Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute...

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210405

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Spiderman Lunge Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC *Second round perform PVC OHSStrengthMetcon (Weight)ON A 15:00...

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210403

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (3:00 CAP) :30 Tuck/Hollow Hold 10 Arm Haulers 5/5 Moose Antlers 10 Alt Reverse Lunges Immediately into ... AMRAP x 4 MINUTES* 5/5 Single Arm KB Floor Press 5/5 Staggered Stance SA KB...

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210402

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 AB/ROW :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-UpWorkoutSWEET CAROLINE (Time)3 SETS FOR...

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